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Unlike other traditional diets, the zone diet does not include various phases. It is designed to last a lifetime and to this end, it can be described as more of a lifestyle than a diet. There are two basic ways to live according to the zone diet.

The hand-eye method is the most common form. The zone food blocks are another. Since the zone diet is designed to be practiced throughout your life you must choose a zone diet method that is best suited to the way you live. Most people begin with the hand-eye method and take on the food blocks later.

You can switch back to either method at any time. Both have benefits, so if you want to experiment with one then the other there is not a disadvantage to going back and forth. The simplest way to practice the zone diet is with the hand-eye method. This is the most popular way to begin. The only tools you need are your eyes and your hands, as you might imagine from the name. It is recommended that you also wear a watch. You use your hand to measure portion sizes. Your five fingers are to remind you to eat five times each day.

And you never go more than five hours without eating. Your eyes are used to estimate how large your portions should be on your plate. The first thing you need to do is layout a zoned plate. You need to divide your plate into three zones. How you fill-out these portions is up to you and is a simple matter of taste. This is one of the advantages of the zone diet.

As long as your menu consists of portions that fit the zone and foods that fall within these limited restrictions you can eat whatever you like. The hand-eye method is the simplest and the most accessible to beginners. It is also flexible enough to allow you to eat out at restaurants. You need only make certain that your zones are properly measures according to your hand-eye guides.

The advantage of the zone food block method is that you can personalize your zone diet. You calculate how many grams of each category of food you are allowed to eat in a day then break this up into portions of protein, carbs, and fat per each meal or snack. Zone blocks are based on your weight, height, waist and hip measurements. You then calculate your zone block body fat level. You can do this what a zone block calculator available online.

An average male can eat 14 zone blocks in a day. An average female can eat 11 zone blocks. Main meals, breakfast, lunch, and dinner consists of three to five-zone blocks. Snacks are always one zone block. Zone blocks are made up of a protein block, carb blocker, and a fat block. From here you can mix and match zone blocks to fill out meals and snacks. Remember to stay within the food restrictions like sticking to monosaturated fats and low glycemic carbs. Other than these restrictions, you can create meals out of zone blocks according to your tastes.

Sears provides a comprehensive guide to ways you can assemble food blocks into meals and snacks. The Zone Food Block Method is obviously a little more complicated, but it also allows you more freedom with how you prepare your meals. Remember, you can switch from the hand-eye method to the food block method and back without any problems. Experiment with both to see which works best for your lifestyle.

The food choices for the zone diet overlap with the Mediterranean diet. The choices are many and they are delicious and satisfying. This partially accounts for the success of the zone diet. As you will see, you have a wide array of options:. Choose carbs with a low glycemic index. Best Options:. Select personalised ads. Apply market research to generate audience insights.

Measure content performance. Develop and improve products. List of Partners vendors. At Verywell, we believe there is no one-size-fits-all approach to a healthy lifestyle. Successful eating plans need to be individualized and take the whole person into consideration. Prior to starting a new diet plan, consult with your healthcare provider or a registered dietitian, especially if you have an underlying health condition. The Zone diet focuses on balancing food intake precisely between protein , carbohydrates , and fats to provide your body with the fuel it needs.

The Zone program is designed to teach you to use food to reach the metabolic state where your body and mind operate at peak efficiency. The Zone diet is intended to get and keep your body operating at peak efficiency and to lessen your odds of developing dangerous health conditions.

The diet contains a wide variety of healthy foods. But it also eliminates some foods that most experts consider to be good additions to a nutritious diet, including grain-based products and legumes. The U. The Zone diet calls for consuming a precise amount of protein daily based on your percentage of body fat and your activity level.

You'll also eat a set amount of carbohydrate-based foods, favoring certain fiber-rich fruits and vegetables over potatoes and grain-based foods such as bread and pasta. Finally, you need to consume fat at every meal. Sears recommends sticking with low-fat meats such as:. Every Zone diet-complaint meal should include fat since fat helps your body absorb some of the nutrients in your food and helps your body create the helpful hormones Dr.

Sears wants to promote. Focus on "good fats," such as:. Sears recommends most fruits and vegetables as carbohydrate sources, including green leafy vegetables such as:. On the Zone Diet, you will eliminate foods determined by Dr. Sears to prevent the optimal functioning and health of the body. Sears believes protein high in saturated fat, such as fatty red meat, organ meat, and egg yolks, stimulates inflammation and insulin resistance.

The Zone diet does not recommend eating any grain-based foods. It also recommends against certain starchy vegetables and fruits. This includes:. When following the Zone diet, you're urged to view food as a potent drug that has a powerful impact on your body and your health—more powerful "than any drug your doctor could ever prescribe," according to Dr.

Every meal and snack should have the desired balance of macronutrients —protein, carbohydrates, and fat—that produce an appropriate and favorable hormonal response.

First, you'll determine your total daily protein requirement. That amount of protein should be spread evenly throughout the day so that every meal you eat contains a roughly equal amount of protein. Every snack also should contain a smaller amount of protein. According to Dr. Sears, everyone's daily protein requirement is unique.

To calculate yours, first, calculate your percentage of body fat. Then, you use tables provided by Dr.